Gluten-Free Diet

What Is Gluten?

Gluten is a type of protein found in wheat, barley, rye, and numerous other foods containing or made from these ingredients. Gluten can also be found in many non-food items, such as medicines, lipstick, and stamp adhesives.

Why Should I Follow a Gluten-Free Diet?

If you have gluten intolerance or
celiac disease
, your body is unable to digest gluten. Consuming gluten may result in symptoms such as cramping, bloating, gas, and
diarrhea
. The only treatment is to eliminate gluten from your diet. Following a gluten-free diet can reverse any intestinal damage and nutrient deficiencies that may have occurred as a result of consuming gluten.

Gluten-Free Diet Basics

On this diet, gluten must be completely avoided, as any amount of gluten can cause damage to the small intestine. Learning how to eat gluten-free can be challenging, since gluten is found in many so-called “staple foods,” such as cereals, breads, and pasta.

Moreover, gluten is often found in unsuspecting foods, such as frozen yogurt, soy sauce, and beer. Fortunately, there are many gluten-free alternatives, making it possible—with a little practice and help from a registered dietitian—to still eat a well-balanced, satisfying diet.

Gluten-Free Eating Guide

The following guide lists foods that are recommended, foods that should be questioned because they may contain gluten, and foods that should be avoided. While this guide is fairly comprehensive, it is not a complete list of all the foods that should or should not be avoided. It is important to work with a registered dietitian who specializes in gluten intolerance to learn which foods can safely be a part of your diet.

Food CategoryFoods Recommended
Foods to Question
*Foods to Avoid

Grains and Starchy Vegetables

Amaranth

Arrowroot

Buckwheat

Bean flours
(garbanzo, fava, romano)

Cassava

Corn

Flax

Kasha

Hominy

Indian rice grass

Job’s tears

Mesquite flour

Millet

Montina

Nut flours and meals

Pea flour

Potatoes, potato flour/starch

Quinoa

All forms of rice
(eg, white, brown, jasmine, wild)

Sago

Sorghum

Soy flour

Tapioca
(manioc, cassava, yucca)

Teff

Uncontaminated oats
**

Yucca

Baked products made with buckwheat
(Buckwheat is sometimes blended with wheat flour in baking mixes.)

*These are foods that
may
contain gluten. Many of these products are available in gluten-free versions. But, it is important to carefully read the ingredient list.

**Uncontaminated
oats may be consumed in limited amounts with approval and follow-up by a doctor.

Shopping for Gluten-Free Foods

When shopping for foods, it is easy to become overwhelmed by all the available food products and figuring out which are gluten-free. It helps to begin with loading up on fresh foods that are naturally gluten-free, such as fruits and vegetables, milk, unprocessed cheese, meat, poultry, fish, eggs, legumes, nuts, and tofu. Then, add gluten-free sources of grain, such as rice, corn tortillas, and grits. These foods should be the staple of your diet. You can then supplement with snack foods, sweets, condiments, and special gluten-free items.

When choosing food products, be sure to read the labels carefully. In the US and Canada, food manufacturers must list whether a product has any of the most common allergens, including wheat.

What About Oats?

Until recently, people with gluten intolerance were advised to avoid oats. But recent research shows that uncontaminated oats are generally well-tolerated when consumed in moderation. Regular, commercial oats are often contaminated with gluten-containing grains. Pure, uncontaminated oats, though, can be specially ordered from certain companies. Before adding oats to your diet, be sure to discuss it with your doctor.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

Raymond N, Heap J, Case S. The gluten-free diet: an update for health professionals.
University of Virginia Health System website. Available at:
http://www.healthsystem.virginia.edu/internet/digestive-health/nutritionarticles/Sept0601.pdf
. Published September 2006. Accessed January 3, 2010.